Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Glutino, Gluten Free Cookies, Vanilla Creme

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Glutino, Gluten Free Cookies, Vanilla Creme: 103g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Glutino, Gluten Free Cookies, Vanilla Creme?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	61% 79.4g	130g per day for Men 19-50 years
Sugars	56.7% 41g	70% 50.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.37% 0.27g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 41g	% 49g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	4% 2.25g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	3.2% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.2% 0.17mg	2.95% 0.24mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	2.2% 9.24mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 38mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	2.02% 68.8mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	1.7% 0.18mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.036% 1.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Glutino, Gluten Free Cookies, Vanilla Creme:

Both Glutino, Gluten Free Wafers, Lemon Flavored and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Glutino, Gluten Free Cookies, Vanilla Creme contain 13.7 times more Manganese and 1.8 times more Sodium than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of Phosphorus per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.2 times more Fat, 1.2 times more Saturated Fat, 1.6 times more Omega 3 and 1.3 times more Omega 6 than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Fructose, Glucose, Sucrose, Fiber and Protein in 500 kcal.